Hi,
In the middle of base training and long z2 rides. They are all done in the morning an hour at least after 2 double espressos and 2 rounds of sourdough bread with a dash of butter, peanut butter and jam. Water and electrolytes for 1h15 and then a banana at 1h 30/45. If I go over 2 hours then another banana or 30-50g vegan energy bar.
What, if anything do I eat after? Protein or protein and carbs? And how much? FWIW I have a decent diet, home cooked food, very little meat , mostly fish and vegetables, and rice or pasta once a week, also very little processed food. I am not as carb dependent as I was a few years back but also definitely not keto.
Hi, I am on vacation right now and this is a more involved discussion. Their is a lot of different opinions on this stuff, all the way from Zone 2 purists which would say no carbs before or during to more traditional approaches. @Robert_UCL is much more traditional and your approach sounds more on the traditional end so let’s ask Robert.
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Hi Bobinski,
Good work on the home cooking. Carb dependency is always a combination of good training, a good diet, and how fast you are riding.
When you say you are not as carb-dependent as you used to be, it’s probably because you are better trained.
Maybe because you’re diet has become better and probably because you’re doing lower-intensity rides.
There are a lot of studies that show that keto is not a long-term strategy.
A proper diet contains carbs, protein, and fat. Any other diet is temporary or not suited for high-intensity training.
There isn’t a pro rider that eats a low-carb diet.
After your ride, you always want a combination of protein and carbs. How much depends on the demands of that ride. A 5-hour ride will need more carbs than a one-hour ride.
I would start with 45 gr of carbs and 15 grams of protein. From there, you can experiment with more for more extended training.
Typically, the need for carbs goes up exponentially when you ride zone 3, 4, 5, and 6. With these intensities, refueling defines the ride and recovery.
Just keep experimenting and set up a journal with recovery speeds and intensities.
Have a merry Christmas, Coach Robert
Hi Team,
Just my two cents, I have trained my body over the years to only accept a coffee before a 1h30 ride with water or low carb drink on the ride. I found this to be perfect for shorter rides as there is no need to stress my gut unless I am going for a plus 2h ride. For hydration I like 50% water and 50% (kiddies) apple juice. Then after an hour or so post ride I will have a light protein/carb meal. I guess watching my diet throughout the week is key and my ride can be affected by yesterday’s meals.
I am curious what other 40+ YO riders are doing to fuel rides.
Have a great 2025.
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HNY All!
Thanks for the responses.
For the time being I am sticking to usual breakfast, getting on bike an hour later, just water and a tab up to 1h 15 minutes, and a banana to take me through to 1h 45min. If a 2 hour ride then, z2, fuelling at 45g-60g per hour, the latter if a bit of sweetspot mixed in per my plan. Once i hit the build phase i plan to fuel all but the shortest and easiest of rides, at 60g per hour.
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